Category: Food for thought

No Guilt Peanut Butter Chocolate Chip Cookies

Between the dark chocolate and the all-natural peanut butter, your taste buds or people you share these with will ever know these are made with a healthy twist

Ingredients

Nonstick cooking spray
2 cups cooked quinoa
½ cup all-natural peanut butter
5 Tbsp. pure maple syrup
1 dash sea salt (or Himalayan Salt)
1 tsp. pure vanilla extract
1 large egg
⅔ cup dark chocolate chips

Instructions

Preheat oven to 350° F.
Lightly coat two large baking sheets with spray. Set aside.
Combine quinoa, peanut butter, maple syrup, salt, extract, and egg in a large bowl; mix well.
Fold in chocolate chips; gently mix until blended.
Drop by rounded Tbsp. onto prepared baking sheets.
Bake for 18 to 22 minutes, or until set.
Allow to cool for 5 minutes on baking sheets; remove from sheets and cool completely on a wire rack (or on parchment paper).

Cranberry Bars

Need a great holiday treat to share with others or a breakfast for a holiday morning? Check out these bars that have the right balance of sweet and deliciousness all wrapped into one bar!

Ingredients

⅔ cup dry rolled oats
½ cup unsweetened shredded coconut
½ cup all-natural smooth almond butter
¼ cup honey
¼ cup chopped pecans
1½ tsp. pumpkin pie spice
1½ scoops Vanilla Whey Shakeology
⅓ cup unsweetened dried cranberries

Instructions

Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Set aside.
Combine oats and coconut in food processor; pulse for 20 seconds.
Add almond butter and honey; pulse until blended.
Combine almond butter mixture, pecans, pumpkin pie spice, Shakeology, and cranberries in a large bowl; mix well with clean hands or a rubber spatula.
Lightly press oat mixture into pan. Refrigerate for one hour, or until set.
Cut into twelve bars (approx. 2½ x 2-inches).
Serve immediately, or store in an airtight container in the refrigerator for up to five days.

Shakeology Nutty No-Bake Cookies

Who says holiday treats can’t be tasty and healthy?! These no-bake holiday cookies combine almond butter oats, and honey with Chocolate Shakeology.

Ingredients

1 cup Chocolate Whey Shakeology powder
1 cup all-natural almond butter
1 tsp. pure almond extract
1 cup dry quick-cooking rolled oats
½ cup honey

Instructions

Combine almond butter, extract, oats, honey, and Shakeology in a medium bowl; mix well with a spatula or clean hands.
Roll mixture into 24 balls, each about 1 inch in size.
Flatten each slightly so that it is shaped like a traditional cookie.
Refrigerate for at least one hour before serving.
Serve immediately, or store in an airtight container in the refrigerator for up to five days.

Thanksgiving is right around the corner! The day you appreciate and are grateful for your family and friends. This does not involve portion control. Portion control is not a factor in the next few days either because you are blessed with more time with leftovers!

The downside is how you feel like afterwards, an actual stuffed turkey!

In order to help you, I have a 3 Day Shakeology Cleanse that is perfect to get rid of the post Thanksgiving bloat!

To order your 3 Day Shakeology Cleanse or inquire about Shakeology flavor, email me here

The Results & What to Expect

Positive results

Weight loss
Reduced belly bloat
Renewed energy
Breakthrough plateau, boost metabolism

Potential negatives to be aware of

Headaches/light headedness
Lack of energy
Hunger
No weight loss – measure inches instead

How to modify

If light-headed, ease up on exercise or add small snacks (e.g., 5 almonds or ½ banana)
You may substitute or add in a PROTIEN shake as snack: I recommend Plant Protein (Rice or Pea)

Things to be Aware of

Potential negative experiences

Already discussed

Medical/legal points to be aware of

Never promise specific results
Remember, everyone’s body is different and will have different reactions
Listen to your body!
If you have an adverse reaction, they should stop
If you have any questions or concerns or unique medical conditions, you should always consult their doctor

FAQ

How many calories per day? Is that too little?

800-1100 calories per day – you can add calories to fit your size and level

How often can I do the cleanse?

Ideally you should do it once per quarter (every 3 months)
▪As the seasons change
▪Before starting a new workout program
▪When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the cleanse?

Depends on the individual
You’ll have less energy than normal so maybe during a recovery weak
Try not to do in the middle of P90x or Insanity

Can I do a 1-day or a 2-day cleanse instead of 3-days?

Yes! Some people will see results with 1 or 2 days
Wouldn’t recommend going more than 3 days at a time

Should/Can I take other supplements during the Cleanse?

(Omega-3, etc.): not necessary but won’t harm either.

The Basics Are As Follows

3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner

Only white grilled protein in salad (Chicken or Fish is best)

NO:
DAIRY, or EXTRA SUGARS & ADDITIVES for maximum results
Only Low Fat Dressings.

3 Day Meal Plan

You will REPEAT the following meals listed below all 3 Days

1 cup of green tea
*I use Triple Leaf Detox Tea

BREAKFAST:
1 scoop of Shakeology: 140 calories
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water

SNACK (85 calories)
1 piece of fruit
*Great options are apples, pears, oranges, bananas, mango, etc

LUNCH:
1 scoop of Shakeology: 140 calories
Add ice
8-10 oz of water

1 cup of green tea

SNACK: (either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder.
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water

DINNER: (340 calories)
2 cups Salad Greens
Grilled white fish or poultry
1 Tbsp Dressing

SNACK:(either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water

IMPORTANT NOTES:

You may substitute or add in a PROTIEN shake as snack

I recommend Plant Protein (Rice or Pea)

Nuts can be used throughout the day as a snack

Don’t forget, to order your 3 Day Shakeology Cleanse or inquire about Shakeology flavor, email me here

Sweet Potato Salad

Sweet Potatoes are one of those staples that can be made in so many ways. One of those ways is to add it to your salad. Warm sweet potatoes give the salad a crunch along with the combo of green apples and pumpkin seeds. This salad is a great fall dish you can add anytime of the day!

Note: Avoid over cooking your sweet potatoes by cooking them at 450 for about 30 to 35 minutes. Its best to test them by piercing the sweet potato with a fork.

Ingredients

1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. fresh cilantro, finely chopped
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Instructions

Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.
Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
Drizzle dressing over sweet potato mixture; toss gently to blend.
Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Grilled Chicken with Honey Apples

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On nights where you want something with a sweet and savory taste but healthy, this is a great dish the whole family will enjoy.

This grilled chicken dish is topped with honey and sautéed apples.

Prep Time 15 mins

Cook Time 20 mins

Total Time 35 mins

4 Servings

Ingredients

¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
1 Tbsp. + 1 tsp. olive oil, divided use
4 (4 oz.) raw chicken breasts, boneless, skinless
4 small apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Instructions

Preheat grill or broiler.
Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
Brush chicken breasts evenly with 1 tsp. olive oil.
Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.
Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
Serve apples over chicken.

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Spicy Butternut Squash Soup

School is in session and the cooler weather is starting to roll in. This is a great recipe to make in bulk for lunches or quick dinner options!

Ingredients

2 tbsp olive oil
3 medium onions, chopped
4 garlic cloves, finely chopped
1 medium butternut squash, peeled + seeded, cut into 1-inch pieces
5½ cups low-sodium organic vegetable broth
1 tsp crushed red pepper flakes
3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)
6 tsp reduced-fat (2%) plain yogurt

Instructions

Heat oil in a large saucepan over medium-high heat.
Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.
Add garlic and cook, stirring frequently, for 1 minute.
Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
Season with salt and pepper if desired.
Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch

Why Not You?

Do YOU:
❓Want to get healthier
❓Want to be part of a fun team
❓Change your current situation
❓Want to help others
❓Want an opportunity to thrive
❓Want to be recognized for your hard work?l
❓ Want to join us

If you are willing learn, I’m willing to teach.
If you are willing to work, I’m willing to guide.
If you are willing to check your ego. I’m willing contribute to your growth.

I am sitting here thinking to myself – how in the world did I get here at the age of 49. I’m so grateful for the risk I took, the extra hours I worked, the mistakes I made, that I gave all I had to jobs I no longer have because that was my work ethic and that others along the way trusted me.

Man what a ride. It’s not been easy. I’ve lost people who I thought were friends, been handcuffed by judgement and fear(self imposed), dealt with non believers, limited belief thinkers and have been laughed at.

As I sit here and look back – extreme highs and extreme lows because it was all worth it. I have some incredible teammates I call true friends, we are blessed with the skills we developed to help people every day. We work together. We struggle together, we help together and we succeed together.

And now we want you to be a risk taker, a dreamer, a hard worker, a teammate. We want you to join us.

If you have been watching me, our team, our boot camps and thought why not me well now is the chance for it to be you and reach out to me. I want to explain what and how we do it.

Practice Makes Permanent

One of my natural instincts is to problem solve. Solve immediately. All with the best intentions. I want to help, take struggle and pain away.
Knowing all good and well LISTENING is the key.

It’s an ongoing battle, a skill that is yet to be mastered by myself.
It’s a holiday weekend as I am surrounded by others and although i might have the answer, I will be listening as much as possible.

Practice makes permanent.

Don’t Be Velcro for Negativity

MOST OF THE TIME: Your bad day is really just a few minutes you choose to hang on to. FACT.

This is a shout to out to all of you going through something.

To those going down rabbit holes.

To those who put your expectations on others and get frustrated they continuously fail to meet them.

That can’t stop assuming, making up reasons why in your head.

That can’t seem to let go.

I’ve been there, choosing to hang onto moments allowing them to influence me, not letting go day after day. And NOT believing it’s just a moment, a thing, or a reflection of where that other person is at. It’s not a bad day, week or year.

You are a powerful mother fer. Don’t be velcro for negativity or a chef for cooking up bad thoughts, stories or outcomes.
Let’s do our part to be overly supportive to our friends and family in their lives, businesses, activities, causes and not social media spectators. People need to hear and feel our support. We don’t do enough. TRUE FACT.